本期播客邀请了临床心理学和精神病学教授Mary-Frances O’Connor博士，她是一位世界顶级的悲伤与失落研究专家。节目深入探讨了悲伤发生时大脑和身体的变化，以及多巴胺和思念在悲伤过程中的作用。O’Connor博士还解释了在悲伤的特定阶段停滞不前的健康风险，以及如何在尊重逝者的同时，度过失落。她指出，悲伤通常涉及在抗议和绝望之间循环，并提供了科学支持的健康应对方法。对于每个人来说，理解和应对悲伤都至关重要。

🧠 悲伤的生理与心理反应：O’Connor博士解释说，悲伤不仅仅是情绪上的体验，它还涉及大脑和身体的生理变化。例如，思念的产生与多巴胺有关，而长期处于悲伤状态可能对健康构成风险。

🔄 悲伤的循环过程：悲伤通常包括在“抗议”和“绝望”之间来回循环，这两种状态可能伴随着内疚和愤怒。理解这种循环有助于人们更好地应对悲伤，并找到健康的过渡方式。

🤝 健康的应对策略：O’Connor博士分享了科学支持的应对悲伤的方法，包括如何在新关系中整合失落，以及如何通过改变依恋层次结构来减轻痛苦。她还强调了寻求支持和专业帮助的重要性。

⏳ 时间感知与生命终结：节目还探讨了时间感知在悲伤中的变化，以及如何思考生命终结。O’Connor博士提供了诸如冥想死亡、庆祝生命等工具，帮助人们更好地应对失落。

My guest is Dr. Mary-Frances O’Connor, PhD, Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. We discuss what happens in the brain and body when we grieve, the role of dopamine and yearning in the grieving process, the health risks of getting stuck at particular stages of grief and how to move through loss while also deeply honoring the person, animal or thing that is no longer with us. Dr. O’Connor explains that grief involves cycling back and forth between protest and despair (often guilt and anger too) and explains science-supported ways to move through that process in the healthiest possible way. Everyone experiences grief and loss at some point. Dr. O’Connor provides valuable knowledge and tools to help you navigate grief under any circumstance.

Read the episode show notes at hubermanlab.com.

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Timestamps

00:00:00 Mary-Frances O’Connor

00:02:22 Grief vs Grieving; Love & Bonding, Gone Yet Everlasting

00:07:42 Sponsors: Wealthfront & BetterHelp

00:10:29 Sudden vs Slow Death, Attachment, Reframing Relationship

00:14:52 Religion, Integrating the New Relationship

00:20:46 Yearning, Dopamine, Brain, Addiction

00:27:58 Culture & Grief Literacy; Protest, Despair & Hope, New Relationships

00:40:09 Sponsors: AG1 & Helix Sleep

00:43:21 Protest, Despair & Transmutation; Changing Attachment Hierarchy

00:52:04 Bereavement Support, Medical Risk

01:05:27 Culture, Alcohol & Death; Dying of a Broken Heart, Medical Risk

01:13:40 Sponsor: Function

01:15:28 Navigating Grief, Emotions & Body, Tool: Progressive Muscle Relaxation

01:23:57 Grief Stages; Permission & Coping, Judgment & Guilt; Lessons from Grief

01:35:44 Grieving Suicide, Rumination, Tool: Shifting Environment

01:47:24 Belief Systems, Religion & Grief

01:54:17 Afterlife, Contemplating Death

01:58:35 Tools: Contemplating Death; Life Celebration, Terror Management, Empathy

02:07:46 Mental Oscillation, Dual Model of Bereavement

02:14:00 Avoidance; Remembering a Loved One, Resilience; Getting Worse & Seeking Professional Help

02:22:15 Time Perception & End of Life, Motivation & Energy

02:30:01 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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